30-Minute Upper-Body Blitz

Forget hand weights or park-bench push-ups. You can walk your way to sleek shoulders, a sculpted back and toned arms without them. "Just making fists with your hands for these moves signals the arm muscles to contract and adds a little extra burn," says walking pro Tina Vindum.

The Routine

Warm up by doing three big, slow arm circles in each direction to prime your shoulder joints. Walk for 5 minutes, then do the first exercise here, matching the pace of the arm movements to your footfalls — no stopping! Repeat until you've done all four moves; finish with 5 minutes of walking.

Lateral Press

Targets: Shoulders and triceps

Make a fist with each hand and raise elbows out to sides at shoulder height, fists at armpits, palms facing in.

Keeping elbows fixed at shoulder height (as if you have a broomstick over shoulders), slowly swing fists down until they're perpendicular to ground and then out, ending with arms extended straight out to sides, palms facing behind you.